Team Evo

Category Archives: Running

Half marathon number 2 in the bag. This one just under 1 hour 57 which is way beyond my expectations. On Sunday 10th April, Jon and I took part in the second Jayne Tomlinson Sheffeld half marathon. 13.1 miles of hard graft. The course goes through an urban stretch of the City then climbs into the beautiful Peak District before falling back to the City and the much awaited finish.

start line

Training has been minimal really with one short run (3-4 miles) mid week and one longer (8-10 miles) on a Sunday. Although I have done 10ks before this step up to the half marathon distance has been a challenge.
For this race I had only once taken on the Hill – a nearly 4 mile slog from 200 to over 1000ft elevation along a Roman road that just seems to never end. On the trial run I clocked up 10-10.5 mins permits and felt like was flying. I felt light on my feet (after the hill) and full of running. The same could not be said on race day. I did not sleep the night before due to nerves and with the run being at 09.30 my uncooperative lower back had not warmed up fully. That said the first two miles were in the low 8s which is good for me and the hill was taken in at a 10 or below pace that I am very happy with.

On the way down I managed two of my fastest miles ever at sub 8 mins and although the last mile and a half felt like scaling Everest I was really happy with my sub 2 hour time.

I think I may have been bitten by the running bug or at least the race bug. What a sense of achievement as soon as you cross the line the hardwork forgotten except for the aches and pains.

My supplementation for running differs only a little from my usual regime with a little more emphasis on Extreme Carbs which are a handy, easily mixed source of high quality carbohydrates essential for stamina and endurance. I start the day with a cereal Pro6 combo to aid my nutritional plan and aid a healthy diet aimed at maintaining a lean, toned physique. For its fat burning attributes I add in Extreme CLA and to provide that additional support

Through my training Extreme glutamine.

course map

For mental support and motivation there is nothing better than Evolution Gym, Sheffield. The gym is like a second home and offers excellent support snd guidance on whichever sport or activity you choose.

Team Evo were on it once more taking on and completing the Silverstone Half Marathon. 13.1 miles.

In early March on a foggy morning Rachael, Jon and Hannah made their way to Silverstone home of the MotoGP and formula one. Joined by Hannah’s brother John (confusing) and pit crew Lee. It was cold and very foggy on arrival and all felt a little underdressed for the weather.

From the car park the walk to the start was about a mile past garages and businesses that all linked to Motorsport.

The start area was buzzing with stalls, snack vans and people, so many people…..

As the start time approached we left the congregation area and opted for the under two hours section. (A wishful thought but we felt we would stand more chance if running with others going at a two hour pace).

The start had markers indicating the time you were aiming for and we lined up by the 1 hr 58 board – pushing it but you have to aim high. At about 11 the sun came out and the day began to look up, maybe we would not freeze after all.

Other signs said no peeing but some people obviously could not read – it gave us all a giggle before we began.

As we waited the officials kept asking us to move forward and in the end we were next to the 1 hour 40 board now this was not even a joke – we swapped fears and agreed we could not keep up with the pace maker or other runners in this area.

In the distance the gun went off and we were underway – a jalk to the line (half jog half walk) and a beep of the timing chip on my shoe and I had begun my first half marathon.

Even though we let the pacemaker run away from us we fair steamed through the first couple of miles. Each mile marker had a clock in it so timing was a breeze. At his early stage it just made me wonder if we had gone off too fast as we were in the low 8 mins for each mile which is much faster then my standard pace. A man bouncing two basketballs ran past and I was gobsmacked by his dexterity and fitness (I am in awe). As the race progressed we past this man a couple of times at the drinks stations when he had to stop but he soon caught us up again.

We carried on through the miles Jon and I running together and able to set a pace for the other when we felt tired. We were passed and the rep assets other runners on numerous occasions. At the start I felt like everyone was running away from us but as we toiled through the miles we reeled a few back in.

Although our pace slowed a little later in the race we kept all our miles in the low 9 mins or 8 and were on for a good time. Teaching 9 miles I doubted my stamina for another 4 with legs like lead I just concentrated on putting one in front of the other. Some people say they have good periods where running feels great – I did not have one of these it was hard all the way. I was shocked by how far apart the mile markers were and was certain on a couple of occasions that I had missed only to be disappointed when it appeared in the distance. Having only run 10k before the kilometre markers come round so much quicker.

The last two miles seemed the longest of the lot and the last one I did not think I could do in the 14 or so minutes I had got to break the 2 hour barrier.

We both sprinted for the line and in keeping with tradition Jon beat me by 5 secs. We did the 13.1miles

In 1 hour 54 mins and about 50 seconds. Awesome and as soon as I had crossed the line the memories of hardship faded away and it was a brilliant experience.

Hannah too broke the 2 hour barrier and John was only just over but for a first half marathon we all did amazingly well and were like cats that had got the cream.

Today is April 13th, Sunday and it’s London Marathon day. The skies are blue and the sun is shining. Martin Cummins is running on behalf of Tourettes and we are proud to have him as a Team Evo member.

To date Martin has completed a couple of half marathons and has been training really well for this one. Hats off to you Martin.

With all the modern technology of today we will be tracking him around the course, we will be excited to see him at iconic landmarks on the course. More to come but positive vibes go out to him and all the other runners.

These pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture to help you run with less effort. From the January 2009 issue of Runner’s World

These six Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture—all of which help you run longer with less effort. Practice each exercise two or three times a week before you run.

1) THE HUNDRED

Lie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths—each breath includes five inhales and five exhales. After you do 10 complete breaths, you will have completed 100 arm pumps.

Lie face down with your palms flat under your shoulders (as if you were going to do a pushup). Look down so your neck is in line with your spine. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. Repeat 10 times.

The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing.

3) STANDING CHEST EXPANSION

Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Exhale and lower your arms back down to your sides. Repeat four times, concentrating on breathing deep and opening your chest.

The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs.

4) THE ROLL-UP

Lie on your back with your arms extended over your head and resting on the floor. Lift your arms and the head and roll upward, bending forward over your legs. Do this movement slowly and carefully with control. Each vertebra of the spine should lift off the ground one at a time. Take at least one full breath to roll up. Then on another breath, reverse and roll down with control, returning one vertebra at a time. Repeat five times.

The Payoff: Loosens up and elongates the lower back, hamstrings, and calves. Also improves core strength.

5) THE SAW

Sit up with your back straight back and your legs open wide (about the width of your shoulders). Extend your arms out to the sides of your body at shoulder height. As you inhale, twist your torso to the right. As you exhale, reach your left hand to the outside of your right foot. Then as you inhale again, return to the center. Exhale, and repeat on the other side. Try to keep your legs straight. If you can’t, bring the legs closer together and work to widen them over time. Do this exercise four times on each side.

The Payoff: Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride.

6) THE ONE-LEG KICK

Lie face down on the floor with your legs and feet together. Lift your upper trunk, neck, and head while resting on your forearms for support. Your chest and head will be lifted and you should be looking forward. Tighten your abdominal muscles so that your belly is off the ground. Lift your feet off the ground. As you inhale, bend your right knee and bring your foot back toward your glutes. As you exhale, straighten your leg. Switch back and forth, repeating the exercise on each leg six times.

The Payoff: Stretches the quadriceps, opens the chest, and improves posture.

Goal setting is a familiar tool be in our next car, our next job, our next meal we all set goals to achieve and then work towards achieving them. Fitness is no different, setting a goal helps us to focus on why we are doing the exercise and sticking to the diet. The achievement of a goal is satisfying and makes us feel good.

Here are some questions that you can use to help set your goals.

What is your goal?

When do you want to achieve it?

How will you know you have achieved it?

What will you see, hear and feel?

What skills do you need to learn?

For whom do you want to achieve this?

Who will/will not support your efforts?

What will you need to change in order to reach your goal?

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You will need to take your whole life into account when answering these questions, and it the main goal is a big one (e.g. running a marathon) you may need to break it down into smaller goals to build up to the big one for example, running one mile, running for one hour etc

Talk this through with a friend or training partner and away you go, with a focus and destination the journey becomes clearer and the map of how to get there can be set.